My Plate quiz

How many cup-equivalents from foods in the Dairy Group are recommended for adults each day? 1 cup 2 cups 3 cups 4 cup

3 cups Consuming 3 cups of foods from the Dairy Group each day will provide you with the recommended amount of calcium and other important nutrients like potassium and vitamin D. Non-dairy sources of calcium include calcium-fortified juices, cereals, breads, rice milk, almond milk, canned fish (sardines, salmon with bones), soybeans and other soy products (tofu made with calcium sulfate, soy yogurt, tempeh), some other beans, and some leafy greens (collard and turnip greens, kale, bok choy).

Potassium is a nutrient that many Americans don't get enough of. Which of the following is a good fruit source of this mineral known to help regulate blood pressure? Dried apricots Bananas Orange juice All of the above

All of the above Potassium is a nutrient found in a wide variety of foods - from all the fruits listed above to some beans (white beans, soy beans), vegetables (spinach, potatoes), fish (halibut, tuna), and low-fat yogurt and milk, too.

What is the best way to know that the bread you are buying is a whole-grain bread? The label says "wheat bread," "multi grain," or "stone ground." Bread is brown, not white, in color. Any ingredient includes the word "whole." The bread tastes "grainy." The person putting out the bread says so.

Any ingredient includes the word "whole." You cannot rely on the color or texture of a bread to show that it is a whole grain. Look for the word "whole" in the ingredient list. Breads labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Whole grain examples (for grain products in general, not necessarily bread) include brown rice, oatmeal, popcorn, quinoa, rolled oats, whole-grain barley, whole-grain corn, whole oats, whole rye, whole wheat, and wild rice.

Which of these nutrients can you get from eating whole fruit that is not usually found in juice? Vitamins Minerals Fiber Sugar

Fiber Fiber is found in the pulp of the fruit. When juice is made (either commercially or at home with a juicer), the pulp is usually removed. Unfortunately, the fiber goes with it.

Fiber found in fruit is associated with which of the following health outcomes? Strengthening bones Maintaining proper bowel function Building muscle Making new blood cells

Maintaining proper bowel function As a part of an overall healthy diet, eating foods that contain fiber - such as fruits, vegetables, and whole grains - may reduce risk for heart disease, protect against certain types of cancer, and help maintain proper bowel function.

Should you wash or rinse raw meat or poultry before you cook it? Yes No

No Do not wash or rinse raw meat or poultry before you cook it. Washing can cause bacteria found on the surface of meat or poultry to be spread to ready-to-eat foods, kitchen utensils, and counter surfaces. This is called cross-contamination. Cooking (baking, broiling, boiling, and grilling) to the right temperature kills the bacteria.

Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain types of cancer. True False

True As a part of an overall healthy diet, eating a diet rich in fruits and vegetables may reduce risk for heart disease, protect against certain types of cancer, and help lower intake of calories.

What color vegetable should you eat the most? Orange, because they taste the best Purple, because they are rare and exotic Green, because kale is green A variety of colors

a variety of colors

Which of these foods is a source of vitamin C? Pineapples Strawberries Oranges All of the above

all of the above All fruits (and vegetables, too) contain some amount of vitamin C - an important nutrient that is needed for the growth and repair of tissues in all parts of your body.

Which of the following counts as part of the Fruit Group? Canned peaches Dried apricots 100% orange juice Fresh strawberries All of the above

all of the above Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.'

Nuts and seeds are good sources of what? Protein Dietary fiber Minerals Vitamin E All of the above

all of the above Nuts and seeds are good sources of protein, dietary fiber, minerals, and vitamin E.

Which of these is a calcium option for people who are lactose intolerant? Lactose-free milk Calcium-fortified soy milk Yogurt and some cheeses Kale and collard greens All of the above

all of the above All of the options above contain little or no lactose and can therefore help decrease the symptoms of lactose intolerance, while still providing necessary calcium.

Which of these grain products is available in both refined and whole grain varieties? Pasta Bread Cornbread Crackers All of the above

all of the above All of these grain products are available in both refined and whole grain varieties. Check the ingredient list for terms like "whole grain," "whole cornmeal," or "whole wheat" to help you choose food products made from whole grains. Some foods are made from a mixture of whole grains and refined grains.

Which food is a vegetarian choice in the Protein Foods Group? Hummus (made with chick peas) Sesame seeds Peanut butter Black bean veggie burgers All of the above

all of the above Vegetarian choices in the Protein Foods Group include beans and peas, nuts, nut butters, and soy products such as tofu, tempeh, and veggie burgers.

What food group are beans and peas counted in? Vegetable group Protein group Both Neither

both

What food group are beans and peas counted in? Vegetable Group Protein Foods Group Both Neither

both Beans and peas can be counted in either food group because they contain nutrients that are similar to foods in the Protein Foods Group (protein, iron, and zinc) and the Vegetable Group (fiber, potassium, and folate). Because of their high nutrient content, consuming dried beans and peas - and lentils, too - is recommended for everyone, including people who also eat meat, poultry, and seafood regularly.

What is the most common food from the Grain Group eaten in the United States? Tortillas Bread White rice Popcorn Pancakes

bread Bread is the most common food from the Grains Group eaten in the United States.

What important mineral is found in all foods in the Dairy Group? Vitamin C Riboflavin Calcium Fiber

calcium All foods in the Dairy Group contain calcium - a mineral that is important for building and maintaining strong bones and teeth, regulating blood pressure, and is also important for the nervous system.

Which of these is a subgroup of vegetables? Raw Crunchy Dark-green Juiced

dark-green

You should only eat raw vegetables because if you cook vegetables, all of the vitamins are "cooked away." True False

false

Many people do not eat the recommended amount of whole grains. To eat more whole grain foods, you should just add more of them to what you already eat. True False

false Making some substitutions such as eating whole-wheat bread instead of white bread or having brown rice instead of white rice, can add important whole grains to your diet.

Milk is the only food that contains calcium. True False

false Calcium can also be found in other dairy foods like yogurt and cheese, in tofu made with calcium, in canned salmon and sardines (if bones are eaten), in some leafy greens (collards and spinach), in soybeans and green soybeans (edamame), and in calcium-fortified foods and drinks like soymilk, other plant-based "milks," orange juice, and cereals. The amount of calcium in these other foods vary.

Adults do not need foods from the Dairy Group, only growing children and athletes do. True False

false Foods in the Dairy Group provide nutrients that are vital for the health and maintenance of the body regardless of age. These nutrients include calcium, potassium, and vitamin D, all of which help keep bones strong and reduce the risk for bone fractures and breaks.

All products made from milk are part of the Dairy Group. True False

false Foods made from milk that retain their calcium content, such as yogurt and cheese, are part of the Dairy Group. However, foods made from milk that have little to no calcium - such as cream cheese, cream, and butter - are not part of the Dairy Group.

All adults need the same amount of food from the Protein Foods Group. True Fals

false The amount of food an adult needs from the Protein Foods Group depends on age, sex, and level of physical activity. The recommended amount varies between 5 to 7 ounce equivalents per day.

The Grains Group could also be called the Carbohydrate Group because all foods that contain carbohydrates are in the Grains Group. True False

false Though carbohydrates ("carbs") are present in all foods in the Grains Group, carbohydrates are also present in the other MyPlate food groups (fruits, vegetables, proteins, and dairy foods) as dietary fibers, sugars, and starches.

What type of milk is recommended for adults? Fat-free (skim) Buttermilk (full fat) Reduced fat (2%) Whole milk

fat-free (skim) Fat-free (skim) milk has all of the vitamins, minerals, and protein found in whole milk or other reduced fat milks, but with less solid fat and thus fewer calories. Low-fat (1%) milk is also recommended for adults.

Fruits are sources of which of the following? Folate Vitamin D Calcium Protein

folate Folate is one of the B vitamins and is needed by all of our cells for growth. Although vitamin D and calcium are not typically found in high amounts in fruits, you can find some 100% orange juices that are fortified with calcium and vitamin D. You'll commonly see this advertised on the front of the container

What do fruits have that make them sweet? Vitamin C Fiber Fructose Protein Pleasing or agreeable personalities

fructose Fructose is a natural sugar found in fruit that is responsible for the sweet flavor of many fruits.

What is the name of the sugar found naturally in milk? Fructose Lactose Glucose Sucrose

lactose Lactose is the sugar found naturally in milk. Be aware that flavored milk contains added sugar.

What type of milk is recommended for infants less than 6 months old? Fat-free (skim) Low fat (1%) Reduced fat (2%) Whole milk None of these milks are recommended

none of these While milk contains beneficial nutrients for children, it is recommended that infants up to 6 months old get all of their nutrition from breast milk or formula. The amounts of protein, sodium, and potassium in cow's milk are too high for infants. Also, plain milk does not have as many nutrients as breast milk or infant formula and this can affect a baby's growth and development.

About how much of your plate should be fruits and vegetables? One quarter One half Three quarters All of it

one half

About how much of the grains you eat should be whole grains? None One quarter One half All of them

one half "Make at least half your grains whole grains" is a key nutrition message of MyPlate and the Dietary Guidelines for Americans. Among several other nutrients -- such as selenium and B vitamins -- whole grains provide fiber which has been linked to reducing blood levels of cholesterol, which reduces heart disease risk.

Which of these foods is actually a fruit in plant biology? Onion Pepper Mushrooms All of the above

pepper In plant biology, a fruit contains the seeds of a plant. Though it is botanically a fruit, a pepper counts toward the Vegetable Group because we eat peppers in a similar way to vegetables (on sandwiches, in soups, in pasta sauces). Likewise, tomatoes, squash, cucumbers, and pumpkins all contain the seeds of the plant and are therefore botanically fruits.

Carrots, onions, and sweet potatoes are all vegetables and are what part of a plant? Seeds Flower Root Stem

root

Foods in the Protein Foods Group provide protein, but which of these foods from that group is also a source of calcium? Peas Sardines Chicken Ham

sardines Eating canned fish with the bones, like sardines or anchovies, provides you with calcium. Because the bones are soft, they are edible.

Which of these foods is actually a fruit in plant biology? Tomatoes Sweet onions Peas Kale

tomatoes

Eating a diet with lots of vegetables and fruit is good for you. True False

true

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is in the Grains Group. True False

true Foods made from these grains - which include bread, pasta, oatmeal, breakfast cereals, tortillas, and grits - are examples of foods in the Grains Group. Grain products with high levels of solid fats and/or added sugars (e.g., donuts, cakes) should be chosen less often.

Most Americans get enough protein in their diets. True False

true Most Americans get enough protein in their diets, but may need to make leaner and more varied selections of the foods in the Protein Foods Group. These recommended choices include lean meats, seafood, and plant-based proteins such as dried peas and beans, and nuts.

Protein Foods can contribute to sodium intake. True False

true Packaged and prepared meat, poultry, and seafood products are common sources of sodium (salt). Sodium is added to packaged foods during processing such as in curing meat, enhancing flavor, or as a preservative.

Eat seafood in place of meat or poultry twice a week. True False

true You should select a variety of seafood and include some that are higher in oils and low in mercury, such as salmon, trout, and herring.

What vitamin gives carrots and sweet potatoes their orange color? Vitamin D Folate Vitamin A Vitamin O

vitamin A

Refined grains are grains that have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Which of these foods is a refined grain? Oatmeal Bulgur (cracked wheat) White rice Popcorn All of the above

white rice White rice is a refined grain. Choose brown rice, wild rice, or quinoa for a whole grain alternative to white rice.

Folate (from foods such as spinach and black-eyed peas) and folic acid (from fortified foods such as enriched grains and from supplements) are especially important for which of the following groups? Children under 2 years old Athletes Women of childbearing age All of these

women of childbearing age Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg (micrograms) of synthetic folic acid from fortified foods or supplements. This reduces the risk of several serious birth defects.

Which of these dairy products contains a healthy bacteria (also called "probiotics")? Milk Cheese Yogurt Ice cream

yogurt Certain specific bacteria are added in the process of making yogurt from fluid milk.Yogurts that contain probiotics will say "live and active cultures" on the package